Never been a gym junkie either, but have converted my entrance closet into a mini workout center: complete with weights, bolsters, stretching bands etc. I take breaks from the desk job and do 20-30 minutes of strength-building and stretching exercises on the days I don’t dance. I play dance music, though, and my teen finds the whole scene hilarious.
Eating six small meals a day to help control your appetite doesn't work for everybody. "Eating that often increases your exposure to food and ups the chances that you'll be tempted to overeat," says Musante. To control calories, he advises that you have just three meals a day and skip snacks. Musante also notes that the sight of food can stimulate your appetite, so keep it all out of view. "You should even wrap leftovers in aluminum foil, not plastic, so you won't be tempted when you open the fridge," he says.
To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits. So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Then, once you're ready to launch your weight-loss plan, set a start date and then — start.
Don't blame your chocolate craving on a lack of willpower. "Some people are hypersensitive to food," says Eric Stice, PhD, a senior research scientist at the Oregon Research Institute. "They find things like chocolate cake orgasmic, so they tend to overeat it." The trick to keeping your appetite in check is avoiding foods that make you lose control. "Doing this actually changes your brain by strengthening the area that helps you resist things and weakening the region that makes you think of treats as a reward." In addition, eat healthy foods throughout the day to keep your glucose, which fuels your body, at a high level so that you feel energized and satisfied. You'll also be better able to resist cravings when you snack on nutritious choices like fruits and vegetables, low-fat yogurt, and whole-grain bread topped with a little peanut butter, according to a recent study that showed that eating consistently helps us control our impulses.
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.
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